Cereals, CREAM OF WHEAT, instant, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Instant Cream of Wheat is a finely milled, quick-cooking porridge made from durum wheat semolina, offering a smooth, creamy, and slightly nutty texture when prepared. Nutritionally, it is a carbohydrate-dense food, providing a significant energy boost with minimal fat and a modest amount of protein. It is often fortified with iron and B vitamins, making it a classic, comforting breakfast staple.
Calorie split: 12% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love its velvety, comforting texture and mild flavor that acts as a perfect canvas for toppings like butter, brown sugar, cinnamon, or fruit. It's a nostalgic, quick-to-prepare breakfast that evokes a sense of warmth and simplicity.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood sugar spikes, making it less ideal for those managing diabetes without careful pairing. It is also a common wheat allergen and can be high in sodium if prepared with salt or pre-packaged mixes. To counteract this, pair it with a source of protein (like nuts or Greek yogurt) and healthy fat (like almond butter or chia seeds) to slow digestion, and opt for low-sodium preparation methods.
Key benefits
- Excellent source of quick-release energy from complex carbohydrates
- Often fortified with iron and B vitamins like thiamin and niacin
- Low in fat and contains no cholesterol
- Provides a small but meaningful amount of plant-based protein
- Highly digestible and gentle on the stomach
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cream of Wheat was first produced in 1893 in Grand Forks, North Dakota, and its mascot, a chef named Rastus, became an iconic but controversial figure in American advertising history.
Full nutrition (USDA data · scales with serving)
| Water | 10.4 g |
| Energy | 366 kcal |
| Energy | 1531 kj |
| Protein | 10.6 g |
| Total lipid (fat) | 1.4 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 75.5 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 0.40 g |
| Sucrose | 0.40 g |
| Calcium, Ca | 357 mg |
| Iron, Fe | 28.6 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 115 mg |
| Sodium, Na | 571 mg |
| Zinc, Zn | 0.98 mg |
| Copper, Cu | 0.22 mg |
| Selenium, Se | 20.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.3 mg |
| Riboflavin | 1.2 mg |
| Niacin | 17.9 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 1.8 mg |
| Folate, total | 357 ug |
| Folic acid | 323 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 583 ug |
| Choline, total | 23.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1341 ug |
| Retinol | 1341 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4464 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.22 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.19 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.19 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.77 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.33 g |
| Isoleucine | 0.46 g |
| Leucine | 0.80 g |
| Lysine | 0.27 g |
| Methionine | 0.20 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.57 g |
| Tyrosine | 0.34 g |
| Valine | 0.51 g |
| Arginine | 0.46 g |
| Histidine | 0.24 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.50 g |
| Glutamic acid | 3.9 g |
| Glycine | 0.41 g |
| Proline | 1.3 g |
| Serine | 0.60 g |
FAQ
Is Cream of Wheat gluten-free?
No, it is made from wheat semolina and contains gluten, making it unsuitable for those with celiac disease or gluten sensitivity.
How does it differ from oatmeal?
Cream of Wheat is made from wheat semolina and has a finer, smoother texture, while oatmeal is made from oats and is typically heartier and chewier.
Can it be made savory?
Yes, it can be prepared with broth or water and topped with cheese, herbs, or vegetables for a savory meal, similar to polenta or grits.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.66 kcal/g · 12% calories from protein · 3.3 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.97 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.